(This is a re-run of Ep 69 . Originally aired on May 12, 2023.) Today, I answer a common question many people have when starting their fitness journey: What should you do first to get results on your body recomposition? Should you focus on losing fat, building muscle, or doing both at the same time? I discuss seven common scenarios and share a 6-12 month plan for each scenario. You can choose the best approach based on your goals, starting point, and personal preferences. Plus, I'll share some c...
Dec 29, 2023•37 min
As we close out the year, enjoy this surprise bonus episode! Change your mind through your body with this relaxing session using alternate nostril breathing, led by mindfulness expert Allan Friedman, who walks you through a simple technique that will help you relax in less than 10 minutes. Allan explains the science and physiology behind it (the vagus nerve) and then walks us through how to perform alternate nostril breathing! Episode resources: Join our free and very active Facebook community t...
Dec 28, 2023•15 min
(This is a re-run of Ep 40 . Originally aired on January 10, 2023) Whether you're trying to lose extra weight, switch to a fat loss phase after building muscle, get lifestyle lean, or finally achieve success with your new year’s resolution, this episode will help you get there. You will learn everything you need to know about fat loss so you can lose the weight and keep it off sustainably, efficiently, and in a way that actually improves how you look and feel for the long term. This is NOT a “ra...
Dec 26, 2023•48 min
How can the spirit of adventure revitalize your fitness journey? What concepts help you overcome common hurdles to staying consistent with your fitness goals? In this episode, Philip ( @witsandweights ) talks with Kelly Howard, a Fitness Consistency Expert with a touch of Adventure and the author of FIT: Active & Ageless for Life. Learn how the spirit of adventure can revitalize your fitness journey. You will learn how to overcome common hurdles to staying consistent with your fitness goals....
Dec 22, 2023•42 min•Ep. 133
What if you could jump right back into your workout routine after a break, with no loss of progress or strength? Well, the good news is, you can! But how do you jump back into your routine without missing a beat? Let's talk about getting back to lifting and a straightforward strategy for maintaining the momentum of your program, even after a vacation or illness has kept you away...in today's episode of Quick Wits! --- “Quick Wits” are short, 3-5 minute episodes between full episodes to give you ...
Dec 21, 2023•4 min
Today, Philip ( @witsandweights ) tells a story about a little elf named Tinsel, to whom many of you may relate. As a father of two young daughters, he has learned how powerful stories can be to inspire us — sometimes just when we need to hear it. So sit back, relax with a cup of hot cocoa and even your favorite holiday treat, and enjoy the tale of The Elf Who Wanted to Improve His Health (and Get Jacked) - A Heartwarming Holiday Story. Today you’ll learn all about: 1:55 Spotify numbers of the p...
Dec 19, 2023•12 min•Ep. 132
Does excess protein in a meal just turn into sugar or get stored as fat? Let's bust some myths and get to the truth about single-meal protein consumption in today's episode of Quick Wits. Ever pondered over the fate of 'too much' protein in your meal? Does it morph into sugar, or does it become fat? Today, we dive into the intricacies of protein metabolism, debunking myths and unearthing the truth about single meal protein consumption. This episode eyes the role of muscle protein synthesis, nutr...
Dec 18, 2023•4 min
Are you ready to unlock the secrets of bodybuilding? Do you know the most effective way to build muscle mass? What is the most common mistake people make when trying to build muscle? Philip ( @witsandweights ) is thrilled to have the incredible Andy Baker back with him today. They discussed Andy’s programming philosophy, strength training for the elderly, coaching principles, and lifting techniques during his previous appearance on episode 60. Andy, a renowned strength coach, co-author of Practi...
Dec 15, 2023•1 hr 47 min•Ep. 131
Feel the burn! Get a pump! This is not just gym lingo but backed by science. We're talking about the mind-muscle connection on today's Quick Wits. What if I told you that by focusing on the mind-muscle connection, you could maximize gains, achieve better efficiency, and push your body to its peak performance? Learn how this conscious engagement during training can lead to more effective results and a deeper understanding of your body's capabilities. Are you ready to let your mind lead your gains...
Dec 14, 2023•5 min
Are you trying to gain muscle but still struggling despite being (or thinking you're in) in a calorie surplus? Today we are tackling the hardgainer's dilemma: How do you eat enough to build enough muscle without putting on too much fat when you have an overactive metabolism, whacked-out hunger cues, and potentially years of trying to build without success? Hardgainers can indeed create the conditions for muscle growth and overcome their genetic limitations. They can make impressive gains that th...
Dec 12, 2023•37 min•Ep. 130
"I'm so busy". "I don't have time." "I can't be consistent with my diet." "I just can't get motivated." Sound familiar? These are just EXCUSES...and every excuse is really a solvable problem. Today we dismantle the self-imposed barriers that keep us from attaining physical self-mastery. We reveal how 'lack of time', diet inconsistencies, and lack of motivation are not immovable roadblocks but rather solvable problems. We emphasize the power of perspective, the importance of flexibility in dietin...
Dec 11, 2023•4 min
Are you an avid podcast listener who binges on shows but struggles to integrate the information actively into your life? In this episode, we have back on the show—for a record third time— Mr. Carl J. Berryman, the host of the Inspired by Impact podcast and one of my closest brothers from another mother. Carl had me on, along with Paul Salter, on his show, and we discussed the very important concept of INTENTIONALITY—of being intentional, deliberate, and directive with your actions after you hear...
Dec 08, 2023•1 hr 8 min•Ep. 129
Today, we're talking about a non-negotiable trait every lifter needs to cultivate: assertiveness in the gym. It's not just about etiquette; it's about safety, efficiency, and respect—both for yourself and for others. Tune into today's Quick Wits to learn how! --- “Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation. These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience w...
Dec 07, 2023•5 min
Are you ready with your gifts for this holiday season? Whether you’re shopping for a fitness enthusiast or someone just starting their fitness journey, I have you covered. Today, I’m answering a question I get all the time about what equipment is most useful in your gym bag or your home gym, so rather than focus on the big stuff like a power rack or barbell, I put together a budget-friendly list for you just in time for the holidays or any occasion where you’re looking for a gym-related gift or ...
Dec 05, 2023•28 min•Ep. 128
Is procrastination holding you back from achieving everything you want? It might be due to one of these 4 unmet needs. Procrastination isn't just a time management issue; it's an emotional one. In today's episode, we take a deep look into the four unmet needs that often lead to procrastination: being overwhelmed by complex tasks, fear of not being good enough, paralysis by analysis, and the need for perfection. Listen to today's Quick Wits to find out how to overcome them and reclaim control ove...
Dec 04, 2023•4 min
Are you struggling to achieve your fat loss goals? You might be making one of these common mistakes! Today, we will go over why females should think twice before jumping right into a fat loss phase, the 5 most common fat loss mistakes women make, and how to set yourself up for a successful, healthy, and sustainable fat loss phase. Two-thirds of my clients are female, and most of them are over 35, putting them squarely in the peri- and post-menopause phases where hormones become an even more sens...
Dec 01, 2023•54 min•Ep. 127
What does the latest research say on optimal protein intake, distribution, and sources? Are you feeding your muscles enough protein or just feeding misconceptions? Get ready to debunk the myths and clarify the facts about protein. From the significance of protein in muscle growth to optimal protein consumption, we'll break it down to the most digestible bits of knowledge you need. Protein during fat loss, for your training, extremely high protein, and more to enhance your physical self-mastery, ...
Nov 30, 2023•3 min
Are you scared that carbs will make you fat and avoid them completely? Did you know that a balanced diet rich in carbohydrates is not just good but essential for building strength muscle, and shedding fat? Today, I will be going over all the reasons why, 9 reasons in particular, eating a moderate to high carb diet—or what I like to call a balanced and healthy amount of carbs—is absolutely essential if your goal is to build muscle, get stronger, improve your body composition, get leaner, and yes ...
Nov 28, 2023•28 min•Ep. 126
Instead of scheduling in a "deload week" for your training, life might just do it for you. Ever thought about letting life dictate your workout deloads? Today we challenge the traditional approach to strength training and scheduled deloads. I'll guide you through the benefits of unplanned but natural breaks from your workouts due to life's natural breaks such as vacations, illnesses, and holidays. Tune in to learn how to harness life's natural deloads for a smarter, more sustainable, and effecti...
Nov 27, 2023•4 min
How safe is hormone therapy? What are peptides, and how can they help you improve your health and wellness? Today, I am joined by Kristin Gemme, a board-certified physician assistant with over ten years of experience as a PA and 16 years in the medical field. She is the owner and operator of Ethos Medical Aesthetics and Wellness in Avon, CT, and we connected through my coach and recent podcast guest, Andrew Romeo. Iwanted to bring her on my show to discuss peptides, hormone therapy, medical weig...
Nov 24, 2023•1 hr 18 min•Ep. 125
For my friends in the U.S., Happy Thanksgiving! Ready to conquer the holiday feast without compromising your nutrition goals? If you've ever felt overwhelmed by the abundance of food choices in a big holiday meal, tune in to today's episode of Quick Wits. We will equip you with the strategies needed to navigate the food avalanche that typifies holiday meals. I will guide you through a stress-free approach to indulging in abundant holiday meals and decode the psychological aspect of holiday feast...
Nov 23, 2023•4 min
Are your workouts actually making you bigger and stronger? Why do some people gain muscle and strength so much faster than others? Today, we’re diving into the concept of progressive overload—what it is, why it’s important, and how to implement it in your training program. I’ll explain the science behind how it drives muscle growth and strength gains and then provide specific methods for progressively overloading your workouts by increasing weight, reps, sets, intensity levels, and other creativ...
Nov 21, 2023•1 hr•Ep. 124
Can you have too much protein? We answer that question in today's episode! We're exploring the optimal protein range for muscle growth, shedding light on the balance between protein, fats, and carbs, and debunking the myth of protein-induced kidney damage. This episode is all about achieving dietary balance, ensuring you're nailing your minimums without neglecting other vital nutrients in the pursuit of protein. So, if you're looking to strike the right dietary balance, support your training, an...
Nov 20, 2023•4 min
What's REALLY holding you back from achieving your fitness goals? Is a short-term focus on "weight loss" setting you up for long-term failure? Today, I'm extremely excited to welcome to the show Mike Millner, a high-level nutrition coach and a business coach who has a gift for understanding the personality-based needs of his clients and where people are in their journey. In this episode, Mike and I unpack the DNA of success to understand why so many of us fail at hitting our health and fitness g...
Nov 17, 2023•52 min•Ep. 123
Are you stuck in a fitness rut, repeating the same workouts and meals without any joy? What if there were a way to keep your routine without surrendering to monotony? In this episode of Quick Wits, I share my story of finding balance between discipline and boredom, in both the gym and the kitchen. I’ll show you how routine can be enjoyable, productive, and far from monotonous. We'll examine the psychological aspect of movements and the importance of recognizing when a routine becomes too stressf...
Nov 16, 2023•4 min
What is the link between cholesterol and muscle growth? Today, we will explore whether increasing dietary cholesterol can promote muscle growth and strength gains. In several studies, higher cholesterol intake has been linked to increased lean mass and strength, potentially by improving muscle cell integrity and boosting repair signaling pathways. We know that dietary cholesterol does not negatively impact blood cholesterol or heart disease risk, though stay tuned for one thing in your diet that...
Nov 14, 2023•24 min•Ep. 122
If physical health is your top priority, then why aren't you allocating your most VALUABLE asset to it? And no, it's not money. Listen to today's episode to find out what it is! --- “Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation. These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away. If you enjoy these bonus episodes o...
Nov 13, 2023•4 min
Do you know how to adjust your diet and training based on your needs and biofeedback? Do you know the role of protein in body composition? Learn more about this and more from today’s guest, Dr. Eric Helms! Fresh off of earning his WNBF Pro Card, he joins me for the second time despite his busy contest schedule. The last time Eric was on the show, we discussed balancing strength and physique goals, programming for lifters at different experience levels, self-determination theory and motivation, a...
Nov 10, 2023•1 hr 5 min•Ep. 121
Have you ever felt judged or guilty for wanting to look better and improve physique? Well, you don't have to. We explore the journey of physique transformation, debunking societal stigmas and affirming it as a valid health goal. We delve into the mental resilience, discipline, and self-love that accompany this transformative journey, emphasizing that it's not just a physical, but also a mental shift. Stay tuned as we reveal inspiring client success stories that underscore the emotional and psych...
Nov 09, 2023•4 min
Did you know lifting weights and taking regular walks lower stress and build confidence? Today, we are exploring the science-backed mental health benefits of our two favorite ways to move: strength training and walking. If you’ve ever felt anxious, depressed, or just mentally foggy, you’ll want to listen all the way through because even I uncovered some surprisingly powerful links here. There’s incredible research that shows just how much activities like lifting weights and taking regular walks ...
Nov 07, 2023•30 min•Ep. 120
